Many people in life have lumbar disc herniation . The main feature of this disease is waist pain, and there will be sciatica . The incidence rate in men is high. After it appears, you should take good care of it and maintain a good lifestyle. If the condition is serious, surgery is required to treat it. The disease prevention and response methods should be understood clearly in order to avoid aggravation of the disease and affect normal life. In addition, patients can relieve the pain by insisting on correct movements.
1, abdominal lifting movement
Lumbar disc herniation is coming, the common manifestation is There is pain in the waist . In order to relieve it, you can perform appropriate abdominal lifting movement . The abdominal lifting movement has certain requirements for the strength of the waist muscles. At the beginning, try it first. The body can adapt, gradually increase the strength, and persist for a longer time. By performing this movement correctly, the strength of the waist muscles can be strengthened. While stretching the muscles, the local ligaments can be exercised. With strong muscles as protection, the damage caused in life can be significantly reduced, thereby assisting in relieving pain.
2, waist rotation movement
It is recommended that patients with lumbar disc herniation perform waist rotation movement . When this action is performed, you need to spread your feet and be shoulder-width. Rotate the waist clockwise or counterclockwise through the waist, so that the waist can be continuously moved.
The reason why some people have this disease is because sitting inappropriate position for a long time or lacks exercise . It is necessary to move the waist through simple movements to strengthen the lumbar spine and relax the muscles, which is conducive to the improvement of the disease.
3, rear kicking movement
is treated first when the back pain is obvious. If the condition improves, you can perform appropriate kicking exercise . This action is very simple when performing, with your hands crossed behind, your lumbar spine straightened, and your feet alternately kicked, accompanied by jumping. When performing, you can move your feet outside to increase the body's coordination .
4, prone and stand up movements
Prone and stand up movements to improve the condition of lumbar disc herniation, and exercise the lumbar spine at the same time, you can achieve results. This exercise can accelerate the blood circulation speed of local while proceeding, and can also effectively improve the muscle strength of the waist and back. The movements are relatively simple, and the patient needs to maintain a prone position.
Of course, the upper body is straight upward, keep html for 130 seconds . After persisting for a period of time, you will find local compression and muscle tissue tension has improved. The circulation is maintained well and the blood is delivered to the needed places in a timely manner, so that the pain and discomfort will be relieved.
5, high leg lift movements
It is recommended to practice high leg lift . Although the movement is very simple, the actual intensity is not low. In the process of high leg lift, it is equivalent to running movements. In addition to exercising the abdomen and leg muscle groups, it can also drive lumbar spine movement. Many people sit for a long time and do not exercise at all, and will gradually gain weight. The amount of muscle in the waist and back is reduced, which is not conducive to lumbar protection, and the pain and discomfort after the disease occurs are often obvious. Through this exercise, not only can the weight of be effectively controlled , but also can make the muscles in multiple parts become developed.
